One of the biggest mistakes you can make in the mornings is not having a big enough breakfast. By the time you wake up in the morning you will have depleted as much as 80% of last nights energy stores. If you don’t give your body the food it needs, it will start to conserve energy and slow down your metabolism.
The right breakfast won’t just be limited to carbs or protein, it needs to be well balanced in order to maximise quality and give you the energy boost you need to last you through the day. Aim for a combination of carbs, protein and fibre to help give your body the kick-start it needs. Try these energy boosting foods and start your day off right.
For a quick and easy meal, opt for Greek yoghurt. It has plenty of protein and calcium to help you feel full throughout the morning, more so than regular yoghurt would. For a healthier option go for the plain, non-fat kind and add plenty of fruit to give it that extra flavour. Sprinkle with a little bit of wheat germ to add Vitamin E for a great alternative to nuts or seeds.
This healthy source of protein is making a comeback. Eggs offer plenty of nutrients, including vitamin D, vitamin A, iodine and folate. The best way to have them is hard-boiled or poached with no added salt. If you prefer scrambled, avoid butter and frying. Frying an egg can increase their fat content by as much as 50%, so try going for a healthier alternative.
One of the best foods to dig into in the mornings? Oatmeal. Oats contain a type of fibre known as beta-glucan, which has been known to help lower cholesterol. It is also packed with potassium, omega-3 and folate. Avoid the flavoured varieties, you want to steer clear of all the sugar. Instead, use fruit or honey as a sweetener and top with nuts.
While not the most popular fruit out there, grapefruit is the perfect choice if you are trying to lose a little weight. It’s filling, hydrating, full of antioxidants and is well known for its fat-burning properties. With so many health benefits, you can’t go wrong with the classic grapefruit. Add some protein in the form of eggs or yoghurt for a well-rounded breakfast.
Perfect for keeping those mid-morning cravings at bay, bananas are an excellent source of resistant starch, particularly if still a bit on the green side. This healthy carb is what helps you to feel fuller for longer. It’s the perfect food to add to your oatmeal or cereal in order to give it a natural sweetness. The potassium will help to lower your blood sugar, making this the all-round healthy choice.
One of my personal favourites, blueberries pack a powerful nutritional punch. They contain fibre, vitamin C, manganese and are a great source of vitamin K. Well known for its high levels of antioxidants, these low calorie superfruits are a perfect inclusion to your breakfast. You can serve them on toast, sprinkle them into your porridge or simply serve them in a fruit salad. Try freezing them as a healthy work snack, or turning them into a healthy smoothie for a nice alternative to your average breakfast.
Breakfast is known as the most important meal of the day and with good reason. It provides you with the nutrients and vital energy you need to help you concentrate at work and can help you maintain a healthy weight. So next time, don’t skip this vital meal, but instead, pack it with energy boosting breakfast foods for a healthy start to your day.